Have you just joined a gym and feel completely out of place with all the shiny equipment?

Are you too intimidated to go into the weights room for fear of looking silly?

Are you a regular gym attendee who likes training with weights but you are unsure how to do it properly to get the best results?

If so - here is a full body, well balanced weight training program designed to burn fat, tone muscle and improve your fitness.

This workout can be scaled to suit any fitness level and if you are stuck - just email me at john@humandesign.com.au and I will help you out.

Here is how to perform the workout:

1. For the warm up: Perform the first 4 exercises for 5-10 repetitions of each exercise i.e 5-10 Push Ups, 5 Lunges each leg, 5 Hamstring Curl, 5 Dumbbell One Arm Row each arm and then begin the workout.

2. Here is how the workout should be performed:

Perform your push ups for 15-30 reps or whatever you can do with good technique.

Rest for 30-60 secs

Perform the lunges for the repetitions.

Rest for 30 60 secs.

Repeat 2 more times and then move on to the next pair of exercises.

3. I have kept it upper body/lower body to move as much blood and oxygen around the body, burn as many calories and train as many muscle groups as possible.

4. If you are stuck for time and you have the fitness, perform it like this.

Perform your push ups for 15-30 reps or whatever you can do with good technique.